Top Mistakes to Avoid When Doing Hip Thrusts

Are you looking to perfect your hip thrust technique? Avoiding common mistakes can make all the difference in maximizing the effectiveness of this popular lower body exercise. In this article, we will discuss the top mistakes to steer clear of when performing hip thrusts to help you achieve optimal results and prevent injury.

Mistakes Related to Form and Technique

Not maintaining a neutral spine

One of the most common mistakes when performing hip thrusts is not maintaining a neutral spine. This can put unnecessary strain on the lower back and increase the risk of injury. To avoid this mistake, focus on keeping your spine in a straight line from your head to your tailbone throughout the movement. Engage your core muscles to help stabilize your spine and prevent any excessive arching or rounding.

Using too much weight

Another mistake to avoid when doing hip thrusts is using too much weight. While it’s important to challenge yourself, using weights that are too heavy can compromise your form and increase the risk of injury. Start with a lighter weight and gradually increase as you get stronger and more comfortable with the movement. Remember, it’s better to use proper form with lighter weights than to sacrifice form for heavier weights.

Lifting with the lower back instead of the glutes

Lastly, one of the most common mistakes people make when performing hip thrusts is lifting with the lower back instead of the glutes. This can lead to muscle imbalances and may not effectively target the glute muscles. To ensure you’re properly engaging your glutes, focus on squeezing your glutes at the top of the movement and using them to drive the weight up. Concentrate on feeling the burn in your glutes rather than relying on your lower back to do the work.

Common Mistakes in Hip Thrust Setup

Incorrect foot placement

One of the most common mistakes people make when doing hip thrusts is placing their feet too close or too far away from their body. This can affect the effectiveness of the exercise and lead to improper form. To ensure proper foot placement, your feet should be shoulder-width apart and flat on the ground.

Not using a hip thrust pad or cushion

Another mistake to avoid is not using a hip thrust pad or cushion to protect your hips and lower back. Without proper padding, the barbell can cause discomfort and even injury. Investing in a hip thrust pad or cushion can help you perform the exercise safely and comfortably.

Improper bench positioning

Lastly, improper bench positioning can also lead to mistakes in hip thrust setup. The bench should be positioned so that your upper back is resting comfortably on it, with your shoulder blades near the top edge. This will help you maintain proper form throughout the exercise and avoid unnecessary strain on your back.

Mistakes in Progression and Programming

When it comes to doing hip thrusts, one of the biggest mistakes you can make is not paying attention to your progression and programming. Here are some common pitfalls to avoid:

Skipping warm-up sets

Many people make the mistake of jumping right into their working sets without properly warming up their muscles. This can increase the risk of injury and also prevent you from getting the most out of your workout. Make sure to include warm-up sets with lighter weights to prepare your muscles for the heavier loads.

Neglecting to track progress

Another mistake to avoid is not tracking your progress. Without keeping track of the weights you are using and the number of reps you are performing, it can be difficult to gauge your progress over time. Keep a workout log or use a fitness app to track your hip thrusts and make sure you are consistently challenging yourself.

Not incorporating variations for muscle balance

Lastly, failing to incorporate variations into your hip thrust routine can lead to muscle imbalances. By only focusing on one type of hip thrust, you may neglect certain muscle groups and overdevelop others. Make sure to include variations such as single-leg hip thrusts or banded hip thrusts to ensure you are targeting all the muscles involved in the movement.


In conclusion, hip thrusts are a highly effective exercise for targeting the glutes and building strength in the lower body. However, there are several common mistakes that can hinder your progress and potentially lead to injury. By avoiding these mistakes such as using improper form, lifting too heavy too soon, or neglecting to warm up properly, you can maximize the benefits of hip thrusts and achieve your fitness goals safely and effectively. Remember to listen to your body, start with lighter weights, and gradually increase the intensity as you become more comfortable with the movement. With proper technique and consistency, hip thrusts can be a valuable addition to your workout routine.